My                                                                        
                 
                 
           Nutrition 
                                                                          Low fat diet 
                 
                What is dietary fat?                                                      •    Use low fat cooking methods like 
                Fat is a major source of fuel for the body.                                    grilling, poaching or baking instead of 
                It provides our body with important                                            frying. 
                vitamins and essential fatty acids. Fat is                                •    Trim visible fat from meat, remove 
                usually important as part of a general                                         chicken skin and avoid high fat 
                healthy diet.                                                                  processed meats like salami, 
                                                                                               sausages or deli meats. 
                Why start a low fat diet?                                                 •    Use oil and butter sparingly –  try a 
                Your doctor may recommend a low fat                                            cooking oil spray instead. 
                diet if you are having trouble digesting or                               •    Choose low fat dairy options.  
                absorbing fat or have gallstones or                                       •    Limit high fat takeaway foods. 
                pancreatitis. You can reduce the amount                                    
                of fat you eat by avoiding high fat foods                                 If you are losing weight without trying 
                and choosing lower fat options. It is still                               when following a low fat diet, have more 
                important to enjoy a wide variety of                                      low fat, high protein high energy foods 
                nutritious foods from each of the food                                    and drinks such as:                                        
                groups.                                                                   •    Skim milk with extra skim milk powder 
                                                                                          •    Baked beans, canned tuna (no oil) 
                Which foods are high in fat?                                              •    More lean meat or chicken (e.g. 
                •     Butter, margarine, cream and oils                                        chicken breast, lean mince) 
                •     Fried foods and fatty meats                                         •    Bread or crumpet with honey or jam 
                •     Pastries, cakes, pies and chocolate                                 •    Low fat yoghurt, custard, ice-cream, 
                                                                                               soy milk, sorbet 
                How do I reduce my fat intake?                                            •    Fruit juice, cordial, soft drinks, lollies 
                •     Include plenty of fresh fruit,                                       
                      vegetables and legumes as most of                                   If weight loss continues, please 
                      these foods are fat free.                                           contact your dietitian.  
                 
                 
                 
                 
                This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.                                
                Disclaimer: www.health.qld.gov.au/global/disclaimer                                         Developed: May 2019  
                Copyright: www.health.qld.gov.au/global/copyright-statement                                                 Due for review: May 2021  
                                                                                                                        
                 
                 
                   FOOD GROUP                          Lower fat - INCLUDE                                       High fat - AVOID 
                  Bread, cereals,  •  Breakfast cereals                                            •    Toasted cereals or muesli 
                  rice, pasta,              •    Plain breads including white,                     •    Cereals containing coconut, 
                  noodles                        wholemeal, wholegrain, rye                             seeds or nuts 
                                            •    Fruit loaf                                        •    Turkish or focaccia bread 
                                            •    Plain boiled pasta, low fat noodles  •                 Croissants, donuts, muffins, 
                                                 and rice                                               pastries, cakes, muesli bars, 
                                            •    Plain sweet biscuits or low fat                        chocolate or cream biscuits 
                                                 savoury crackers e.g. Arrowroot,                  •    Fried rice, instant noodles 
                                                 Wheatmeal, Ryvita or Premium                      •    Pasta dishes with cream or 
                                                                                                        cheese sauces 
                                                                                                         
                  Fruit                     •  All fresh, frozen or tinned fruit                   •    Avocado, olives, coconut or 
                                               except those listed                                      coconut milk/cream 
                                                
                  Vegetables                •    All vegetables (steamed, raw,                     •    Vegetables cooked in fat e.g. 
                                                 boiled or baked without fat)                           chips 
                                                                                                   •    Salads with creamy or oily 
                                                                                                        dressing  
                  Milk, yoghurt,            •    Skim milk or reduced fat milk                     •    Full cream milk or regular soy milk 
                  cheese and                     (fresh, powdered or long life)                    •    Fresh cream or sour cream 
                  alternatives              •    Low fat soy milk                                  •    Evaporated or condensed milk 
                                            •    Low fat evaporated milk                           •    Full cream yoghurt, ice-cream or 
                                            •    Low fat yoghurt, ice-cream or                          custard 
                                                 custard                                           •    Cream cheese or cheese spread 
                                            •    Low fat ricotta or cottage cheese                 •    Full fat cheeses 
                                                                                  My 
                                            •    Small amounts of reduced fat 
                                                                                     My 
                                                 cheese                     Nutrition 
                                                                               Nutrition 
                  Meat, fish,               •    Lean meat with all visible fat                    •    Full cream milk or regular soy milk 
                  poultry, eggs,                 trimmed                                           •    Fresh cream or sour cream 
                  legumes and               •    Chicken with no skin                              •    Fatty meats e.g. sausages, 
                  meat                      •    Lean mince                                             salami, bacon, luncheon 
                  substitutes               •    Limit 1 egg per day (poached,                     •    Fried chicken, chicken nuggets or 
                                                 boiled or scrambled, no added fat)                     chicken kiev 
                                            •    Lean sandwich meats (chicken,                     •    Crumbed or battered fish 
                                                 turkey or ham)                                    •    Tinned fish in oil 
                                            •    Fish & seafood cooked by low fat                  •    Fried eggs 
                                                 method (grill, poach or bake)                     •    Nuts 
                                            •    Tinned fish in brine or spring                   
                                                 water, 98% fat free flavoured tuna                  
                                                 or salmon                                     
                                            •    Legumes e.g. baked beans, chick 
                                                 peas, lentils 
                                            •    Tofu – not fried 
                                                  
                  Fats                      •    Limit extra fat to a total of 1                   •    Butter, margarine, cooking oils, 
                                                 tablespoon per day (includes                           mayonnaise, copha, ghee, lard 
                                                 butter, margarine, cooking oils,                       and oily/creamy salad dressings 
                                                 mayonnaise, copha, ghee, lard                     •     
                                                 and oily/creamy salad dressings)  
                                                  
                This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.                                
                Disclaimer: www.health.qld.gov.au/global/disclaimer                                         Reviewed: May 2019 
                Copyright: www.health.qld.gov.au/global/copyright-statement                                                 Due for review: May 2021 
                 
                 
                 
                   FOOD GROUP                          Lower fat - INCLUDE                                       High fat - AVOID 
                  Drinks, snacks  •  Water                                                         •    Milo, drinking chocolate, full fat 
                  and extras                •    Coffee and tea made with low fat                       flavoured milk 
                                                 milk                                              •    Chocolate, caramels, fudge 
                                            •    Low fat flavoured milk                            •    Hot chips, potato crisps, corn 
                                            •    Juices, soft drinks, cordials,                         chips, nuts or buttered popcorn 
                                                 mineral water, beer, wine, spirits                •    Pastries 
                                            •    Boiled lollies, jelly beans,                      •    Dips 
                                                 marshmallows, chewing gum,                        •    Peanut butter, Nutella 
                                                 Minties, snakes, toffee, plain                    •    Coconut milk or cream 
                                                 liquorice                                         •    Sauces made with oil, cream or 
                                            •    Jams, marmalades, honey                                cheese e.g. satay sauce, pesto 
                                            •    Unbuttered popcorn                                •    Deep fried and takeaway foods 
                                            •    Tomato sauce, BBQ sauce, mint                          such as pizza, spring rolls and 
                                                 sauce, cranberry sauce, soy                            hamburgers 
                                                 sauce, sweet chilli sauce, tomato 
                                                 salsa, relish, low fat gravy 
                 
                 
                 
                 
                 
                 
                 
                 
                                                                                  My 
                Things I can do to reduce my fat intake:                             My 
                                                                            Nutrition 
                                                                               Nutrition 
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                For further information contact your dietitian or nutritionist: _____________________ 
                 
                 
                This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.                                
                Disclaimer: www.health.qld.gov.au/global/disclaimer                                         Reviewed: May 2019 
                Copyright: www.health.qld.gov.au/global/copyright-statement                                                 Due for review: May 2021